Hello winter!
According to most polls, winter is considered the least favorite season by many people. Here in California, we don’t see cold and snow like other parts of the country, but our days are still shorter, colder, and wetter, which can limit outdoor activities. Of course, if you love the snow, the mountains are the place to be! Nevertheless, the combination of environmental, emotional, and social factors can create unique obstacles to maintaining sobriety. Let’s cover the most common challenges people in recovery face in December and tips for combating them.
1. Seasonal Affective Disorder (SAD) and Depression
Shorter days and reduced exposure to sunlight can lead to feelings of sadness, fatigue, and depression, which may trigger cravings or negative coping mechanisms. Furthermore, cold weather often leads to less social interaction, increasing feelings of loneliness and disconnection. Treating seasonal depression involves a combination of therapies and lifestyle adjustments, such as light therapy, psychotherapy, vitamin D supplementation, exercise, social support, and in some cases, medication. The good news is that symptoms usually subside come spring and summer.
2. Holiday Stress and Triggers
Holiday family gatherings can bring up unresolved conflicts or emotional triggers, and it can be hard to find your place in the family when it appears that everyone else is still carrying on with the same traditions. Plus, the holidays often involve alcohol or other substances, making social events particularly challenging. To manage holiday stress, set firm boundaries, learn to say “no,” choose your events wisely, and create an exit plan in case you need to leave early. The goal is to limit exposure to triggering people, places, and activities.
3. Lack of Routine or Structure
Breaks in normal routines due to vacations or holiday schedules can disrupt recovery-focused habits, such as attending meetings or therapy sessions. And, with less outdoor activity and more time indoors, boredom can become a trigger for relapse. Make sure that you follow your same schedule as closely as possible, as this will make it easier to maintain recovery.
4. Physical Health Challenges
Winter illnesses like colds or flu can weaken physical health, potentially affecting mental resilience in recovery. The colder weather can also limit opportunities for outdoor physical activity, which is a vital part of many recovery plans. If you can’t continue with your same outdoor schedule, consider swapping some of these activities with indoor ones, such as art, music, or jewelry making.
5. Romanticizing Past Substance Use
The holiday season can bring back memories of past celebrations, which may include substance use, leading to feelings of longing or temptation. Try to keep a healthy perspective. “Rosy retrospection” is a term that refers to remembering things as more positive than they actually were. Maybe you remember a few good times, but what about the embarrassing moments? The hangovers? Also, remember the reasons why you’re no longer drinking and use them for motivation.
6. Accessibility to Support
Bad weather or travel plans may make it difficult to attend support groups, therapy sessions or meetings. Additionally, some support systems or professionals may be less available during the holiday season. Hopefully, other support systems will improve, closing this gap. For instance, you may be able to spend time with extended family or friends returning for a visit. You can also attend meetings and support groups in other areas if you plan on traveling. Find AA meetings across all 50 states here.
7. Emotional Overwhelm
Winter holidays can intensify feelings of grief for loved ones lost or relationships strained due to addiction. Also, the pressure to create a “perfect holiday” can lead to frustration, disappointment, or guilt. The best way to fight these feelings is by taking good care of your physical and mental health. Eat well, get enough rest, exercise daily, and spend time with loved ones. This will give you the strength and resilience to handle the tough emotions that might come your way.
Winter brings upon us unique challenges that can make a significant difference in maintaining sobriety. With the right tools and support, you can navigate this season successfully. If you need additional help, contact Awakenings Treatment Center at 844-581-2788 to learn more about our convenient and flexible outpatient programs and how they can support your recovery this season.
